WOD 03.07.19

CROSSFIT CLASS:
A1 – A2 – A3 – A4
A1)AMRAP 4
6 Burpees
6 American Swing 30/24 kg
rest 2 min
A2) AMRAP 4
6 DB Snatch 30/20 kg
6+6 Lungees alt DB OH (scaled Front Rack)
6 C2B (Pull up)

WEIGHTLIFTING CLASS:
A)Clean squat 1 RM in 10 min
B)Split Jerk 1 RM in 10 min
C)STRENGTH:
Back Squat 4 4 4 4
Barbell bench row 3+3+3 x 4 (10″ every 3 rep)
GHD Extension 10 10 10 10 (30″ Hold every 10 rep)